My Journey to Mastering the Asian Squat: Stretches that Improved My Flexibility

If you recall, one of my 2026 wellness goals focuses on improving my flexibility. I try to stretch every day, although I'm not always perfect about it. Consistent stretching has become an important part of my lifestyle because of the back issues I've been prone to over the years and as a way to support my aging body.

One of the flexibility goals I set for myself was learning how to do the Asian squat. This deep squat position is great for flexibility and is often said to help with back discomfort as well. Achieving the Asian squat has required me to focus on several specific stretches, and since I've received questions about it, I thought I'd share the stretching routine I've been using.

Many of these stretches focus on opening the hips, which is a key part of learning the Asian squat. While it takes time, patience, and consistent practice, it's absolutely something you can work toward. Just remember to be gentle, move carefully, and always listen to your body.

Butterfly Stretch

This is a simple stretch to get into, but you'll quickly discover how challenging it can be. You'll notice how close your feet can come toward your body and how much your knees naturally bow outward. I've been doing this stretch for years, and I can still feel it along my inner thighs. It's also a great stretch to perform with your butt against a wall and gently pressing the legs out.

Gravity Stretch

For this stretch, lie on your back with your legs extended up a wall and gradually allow them to open outward. You'll feel the stretch immediately. At first, you may need to keep your legs slightly supported and slowly ease into the movement. Once you become accustomed to it, this stretch feels incredibly relaxing and is excellent for improving hip flexibility.

Frog Stretch

The Frog Stretch continues to challenge me. It's one of the best hip-opening stretches I've found. I had hoped to be able to lower myself completely to the floor by now, but my body only allows me to go so far. I support myself with my hands and move only as deeply as feels comfortable. Be mindful of your knees and ensure you have adequate support while performing this stretch.

Happy Baby

This stretch may feel a little awkward at first, and you may not be able to reach your feet right away. When I started, I used a stretching band to help me until I developed enough flexibility to hold the position comfortably on my own. Once you get past the awkwardness, it feels pretty good, and is one of the most effective stretches for working toward the Asian squat.

Pigeon Pose

Once you're relaxed in this pose, you may never want to leave it. Pigeon Pose is an incredible hip opener and one of my favorite stretches. It takes time to settle into comfortably, but it's a movement I try to include in every stretching session.

Additional Exercises

There are also several exercises that are often recommended for improving hip mobility. Movements such as lunges and deep bodyweight squats can be helpful for opening the hips and building the mobility needed for the Asian squat. I haven't focused on these as much lately since transitioning to a Pilates routine, but they're worth considering if your knees can tolerate them.

Final Thoughts

If you're just beginning, start with about 30 seconds in each stretch. Make sure your body is warmed up beforehand and gradually increase your time as your flexibility improves. Personally, I spend about two minutes in each stretch and focus on relaxing both my body and mind while holding the position.

I remember when I first started stretching and could barely hold some of these positions for any length of time. Looking back now, I'm amazed at how much progress I've made and what my body can accomplish. I'm still working toward fully mastering the Asian squat, but I'm encouraged by how far I've come. If I can do it, so can you.

What's your favorite stretch?